Bear Swimming in the Water is a Tai Chi exercise that enhances your range-of-motion, warming up your shoulders, arms, mid back, hips, and knees.
Stand comfortably with your feet hip width apart.
Cut through the water and swim, trying to come to the top of the water. Keep imagining that you’re swimming, cutting to the top of the water. Bend your knees as you come down, and straighten your legs as you reach up.